Don't let the coward in your head, control the badass in your heart

COH

Pull ups
BW (3x failure)

Supported Row, underhand grip
20,40,60kg x10
80kg x6

Lat Pulldown
(4x12)
Pulled my groin doing this... stuck some ice down my compression shorts and wrapped it up with knee wraps...

*45mins later*

Reverse Grip Pulldown
(4x10)

D-Ring Pull down
(4x10) each arm

Seated row
100,140,180lbs x10

Barbell row... 40kg x6... lol

Some curls.. maybe 3 in total. Got bored and hungry.

COH

Yesterday

Chins
x12,12,10

Lat Pulldown
4,6,8,10,12 x10

Reverse Grip Barbell Row
60,80,100,120kg x10

DB Row
55s x10,10,10
*drop set*
42.5s x10
*25s x 10*

Seated Row
100,140,180,220lbs x10

---

Today
Bench, Wide Grip index finger on rings
60,80,100kg x10
120kg x10
120kg x10
120kg x10

Incline Bench, same grip
60,80,100kg x10
120kg x6
*drop set*
90kg x8
*drop set*
60kg x10

Deadlift (beltless)
60kg x5
100kg x5
140kg x3
180kg x1,1,1

EZ Bar Curls
25,35kg x10
45kg x19,14,10

Concentration Curls
7.5,10,12.5,15,17.5kg x10 each hand

Speed Flat DB Press
22.5,32.5,42.5,52.5s x6

COH

Leg extension/Hamstring curl
(5x10)

Leg Press
(8x12)

Squats
(5x5)

I need a nap. By nap I mean triple vodka.

EDIT: I now have vodka... all is well with the world. I'll be the insanely hungover person at Will's seminar tomorrow if anyones wondering!

COH

*warm up of sorts*
Face pulls
Band stuff
Standing DB Press
Tricep rope extension

Seated DB Press
32.5s x12
37.5s x AMRAP
*30secs rest*
37.5s x10
*30 secs rest*
37.5s x6

Lat Raise/Upright Row
(3x10)

Cable Pressdown/Reverse Flys
(4x12)

DB Shrugs
30,40,50,50,50s x10

Barbell Shrugs (snatch grip)
60,100,140kg x12



Still hungover :mad: And my back is killing me. So bored of being injured moan moan moan moan....

COH

Lat Pulldown
Pin 3,6,9,13 x10

Chest Supported Row (underhand)
20,40,60kg x10
*drop set*
40 x10
*drop set*
20 x amrap

Chins
BW (4x amrap)

DB Row
57.5s x10,10,10
*drop set*
42.5s x10
*drop set*
30s x amrap

Seated Cable Row
Stack (3x10)

EZ Bar Curl/Spider Curl
(5x12)

COH

Bench
60,80,100,120kg x10
130kg (3x6)

Incline bench
60,80,100kg x10
120>100>80kg x6

Incline DB Press
42.5,50,55s x6

Exhausted today.. everything felt heavy. Might join IP tomorrow.. really need to get my back and knee sorted.

Hanley

Will doesnt' actually fix people. He just programmes around your weaknesses.

COH

Hanley wrote: »

Will doesnt' actually fix people. He just programmes around your weaknesses.

Should be an interesting programme so





Today... Arsing about in IP with Ms Bones


IP Warm Up


Squits.. They're similar to squats .. but are f*cked and odd looking due to lower back issues
Bar (2x8)
60kg (2x5)
80kg x5
100kg x3
120kg x3
140kg x1
160kg x1
180kg x1
200kg x1
210 or 220kg x1.. Stupid coloured plates cant remember which. Duuuurty either way. Not sure how they looked.

Front squits
60kg x3
80kg x1
100kg x1
120kg x1
140kg x 0.43 :pac:

Back extensions
BW (2x10)
+10kg x10
+20kg x10

Reverse Hyper
20,40,60,80kg x10

Safety Bar Box squats
A few x not many

Neutral Grip Pull Ups
BW x5
+10kg x3
+20kg x3
+30kg x3
+40kg x2



Had a chat with Will afterwards about the plan going forward and I think I'll be joining up tomorrow as a result. I'm not sure if there was anyone else from boards around (apart from gymfreak), if there was I was the fella in the black hoodie being anti-social wandering around looking at all the new toys! Weighed in at 97.5kg.... f*cking awesome. And theres a record board... I want to be on it!

COH

COH wrote: »

Stupid coloured plates

Not a racist

COH

IP warm up x4

Testing... if I knew I was doing this I wouldnt have done any pressing a few days ago. DOM'd to bits, anyways not the worst of starts ...
Bench
60kg x5
80kg x5
100kg x3
120kg x1
130kg x1
145kg x1
152kg x miss

Press Ups in 1 min
64

Pull Ups in 1 min
15... lol

Inverted Rows in 1 min.. never done these before
28

Trap Bar Deadlift (Token effort)
200kg

Spider Test
460m.... I have the turning ability of an ocean-liner! FML the state of me. Some craic all the same.

Weight.. 95.4kg
Fatty fatty fat head test.. 146mm I think??

itsallaboutheL

What is this I don't even

Hanley

COH wrote: »

IP warm up x4

Testing... if I knew I was doing this I wouldnt have done any pressing a few days ago. DOM'd to bits, anyways not the worst of starts ...
Bench
60kg x5
80kg x5
100kg x3
120kg x1
130kg x1
145kg x1
152kg x miss

IN YOUR FACE!

Press Ups in 1 min
64

In...my face?? I don't remember my last score.

Pull Ups in 1 min
15... lol

I am better than you.

Inverted Rows in 1 min.. never done these before
28

I win.

Trap Bar Deadlift (Token effort)
200kg

Henners wins.

Spider Test
460m.... I have the turning ability of an ocean-liner! FML the state of me. Some craic all the same.

Stephen Hawkings wins.

Weight.. 95.4kg
Fatty fatty fat head test.. 146mm I think??

That fat c*nt from Limerick wins. Both of them.

Now. That should serve as adequate motivation.

Hanley

Whatcha think of the spider test btw??

It's f*cking awful innit?

COH

Hanley wrote: »

Whatcha think of the spider test btw??

It's f*cking awful innit?

It's a love hate thing.. hate while its happening, love it when its over. Can't wait to test again

COH

IP Warm Up x4

Cúntitioning1

Con Block-10mins
90kg prowler pushes
Lost my prowler virginity... and my dignity
Didnt count how many

Work Block-15mins
10x Box jump +turn
10x T-pushups
10x 24kg Kb upright rows
Didnt count rounds

Con Block
F*cking Spider Test
10 x130m in as long as it took.
Dignity gone from the prowler.. this took care of my pride.

Work Block-15mins
10 KB Swings 24kg
5 KB press 16kg
2 Lengths of bounding


My conditioning really sucks.. hopefully it'll come back quick enough though. Thanks to gymfreak and Liam for laughing both at me and directly in my face as I huffed and puffed my way around the place :pac:
Seriously enjoyable session, years since I did this kind of training. May go back playing American football if it all goes well. Priority is getting the back and knee healthy and get back lifting heavy-ass sh*t. Quite sore today after it. Bit of front squatting etc tomorrow. Good times.

fullback4glin

Cúntitioning...brilliant

gymfreak

In fairness to you, you really did good work! Fair play.

Hanley

Come do the group conditioning next Saturday morning at 11... suffer with me!

COH

Hanley wrote: »

Come do the group conditioning next Saturday morning at 11... suffer with me!

Whats involved in this? I usually work Saturdays

COH

IP warm up x2

Front squat
40,60,80kg x8
100,120kg 5
140kg x3
150kg x2.. bar slipped down shoulder.
130kg x5

Unilateral supported RDLs
16kg kbells 3x8
24kg kbells 2x8... My back doesn't like these

Neutral grip pull ups
X12,10,8,8,8,8,8

DB sit ups
5x15

Incline alternating DB press
25,30,35,40s x8
45s x5
50s x7

Ab rollouts.. fml
3x15

DB shrugs
50s 5x12

COH

IP Warm Up x2
Foam Rolling

Repetition

Elevated split squats
BW (2x12)
8kg kbells x12
16kg kbells (3x8)
24kg kbells (2x8)

Plate Shifting... ugh
3x 1min

Dips
BW (2x12)
+10kg x8
+20kg x8
+30kg x8
+40kg x8
+60kg x5

DB Shrugs
50s (5x12)

Inverted Rows
(5x12)

Back Extension
BW (2x10)
+10kg x10
+20kg x10
+25kg x10

Prowler
+60kg
19 in 10mins... I suck. Something to get better at anyway so its all good.


Cycled out today.. 20-25mins door to door. Its in and around 6-7km according to google, that counts as cardio right? My everything hurts... I like it

COH

7km cycle

IP warm up x2

Prowler
120kg 11 in 10mins

1legged squat x5 each leg
Sit throughs x5 each side
Pull ups x5

11 rounds

Prowler
160kg 8 in 10mins
Made bits of my big toe on one of the turns, so could have had 9 maybe.

My back was at me after this so shot home.

7km cycle


I have lots to say but I'm too tired to type

itsallaboutheL

COH wrote: »

7km cycle

IP warm up x2

Prowler
120kg 11 in 10mins

1legged squat x5 each leg
Sit throughs x5 each side
Pull ups x5

11 rounds

Prowler
160kg 8 in 10mins
Made bits of my big toe on one of the turns, so could have had 9 maybe.

My back was at me after this so shot home.

7km cycle

the drifter

He might as well stay...this is the home of the IPudians now...

Someday...the swole will rise again to reclaim the boards logs as there own once more...

itsallaboutheL

the drifter wrote: »

Someday...the swole will rise again to reclaim the boards logs as there own once more...

Hanley

itsallaboutheL wrote: »

*drool*

COH

the drifter wrote: »

Someday...the swole will rise again to reclaim the boards logs as there own once more...

Brah ... you have this swole thing backwards ... Fill out your sleeves brah, not your belt :pac:

itsallaboutheL

COH wrote: »

Brah ... you have this swole thing backwards ... Fill out your sleeves brah, not your belt :pac:

The fact that henners thanked that is just so ironing.

COH

itsallaboutheL wrote: »

The fact that henners thanked that is just so ironing.

F*ck sake.. can't even call someone fat anymore without it getting gayed up :mad:

Will Heffernan

Dude....what's with all the gay porn in your log?

How's your body holding together so far?